Paleo [Evolved] is all about optimizing your diet so you can build a muscular physique that will make a caveman look like Steve Urkel. I’m not going to suggest you eat whole grain bread or Corn Flakes, but I will argue that the glucose supplied through the digestion of starchy carbs like white rice and potatoes is extremely easy for your body to digest and is a great way to add a few extra calories for added muscle. Starchy carbs are easily broken down into glycogen which is stored in our muscles and liver as "ready" energy. Am I suggesting you make starchy carbs the staple of your diet? Of course I’m not. But if you’re training hard like you should be, strategically adding starchy carbs around your training window will maximize your efforts to add lean muscle for both fueling and replenishing purposes. The second reason I promote starchy carbs is because while protein and fat from meat are healthy in moderate amounts, in excess they can be unhealthy. This becomes a problem for people like you and I who train frequently. WE NEED CALORIES – more than the average Joe. It wouldn’t be safe to ingest 2k-3k calories from meat alone (veggies provide little to no calories) – and that’s where starchy carbs come in. They allow for extra calories for those of us who are already eating enough fat and protein to satisfy our needs. Get one thing straight; you are not eating starchy carbs for their nutritional benefits. The Paleo diet promotes vegetables over starch because they have more vitamins, nutrients, and fiber and it’s true. Remember; starchy carbs are for training and recovery purposes! You will only eat these carbs before and after a workout – or for a re-feed.

What Starchy Carbs to Eat?

Before you go carb-crazy, understand that not all carbs are created equal, and if you’re not careful, a few too many carbs can make all your hard work disappear in a heartbeat. Always start small with carbs and increase accordingly. Ideally, you want to be able to eat as many carbs as possible without gaining unwanted fat!

Without any further delay, here is a list of my favorite starchy carbs, from Best to Worst.

Favorite Starch Sources (For Big Muscles)

Sweet Potato

Red/White Potato

White Rice

Cream of Rice

O.K. Starch Sources

Brown Rice

Oats (plain)

Sprouted Wheat

Brown Rice Pasta

Poor Carb Sources

Wheat Products

“Stupidity is not a crime, but is punishable by death. Nature is a hanging judge” - Dr Doug McGuff